Any tips for a freshman running the mile

High School Running Distance

3 years ago 03/28/2021 4:48pm EDT

I'm a high school freshman boy, and I just had my first track meet yesterday. My races are the 4 by 800m, 1600m, and 3200m. I previously ran XC, and I had a decent 5k time, so my main focus for track was the 1600m race. I ran a 5:15 for it, and I know I can improve.

Times

5k: 18:30

3200: 11:03

800m: 2:30

400m: 1:10

Training History (for anyone who wants to know)

During the summer before my freshman year, I did basic pre-training (just long runs) for cross country season. I previously ran it in 8th grade and found success, but I stayed sedentary since them. Then, I went through cross country season (although my times didn't improve from 18:30 the whole season), and after, I didn't do anything for two months because I was a lazy couch potato. In January, I joined a running club my coach was offering and trained until track season.

I know I don't have much in the speed department, but I'm staying dedicated, and I really regret sitting on my ass for two months. If you have any tips for me to be more successful, I'd be grateful.

3 years ago 03/28/2021 7:01pm EDT

re: Tenshi_Euro

Go out fast, pick it up in the middle, then kick it in!

3 years ago 03/28/2021 7:44pm EDT

re: Tenshi_Euro

It doesn't matter, none of what you did this year matters. You'll figure it out. I was 5:16 as a freshman. And thought nothing of it. And had no idea I would end up where I did. Without much thought I progressed from 5:16 to 4:42 to 4:27 to 4:16 as a senior. Work hard, commit yourself and the times will come. I had no speed either. :54 400, 2:00 800.

3 years ago 03/28/2021 8:02pm EDT

re: Tenshi_Euro

Your 1600 is the best out of all your other events.

Try and run some more 800s, you get down to 2:15 this year you'll be sub 5

3 years ago 03/28/2021 8:04pm EDT

re: cramister

I'll elaborate some more, sometimes speed appears over time.

I was 27.9 and 13.9 as a freshman, soph year I ran 59 in a 4x400m workout, my speed developed when I trained and got fitter and more coordinated. The more you run the better you will become.

3 years ago 03/28/2021 8:36pm EDT

re: Tenshi_Euro

1. More races are lost through uneven pacing than for any other reason. Aim to run consistent times for the first three laps, then use what you've got left on the last.

2. In practical terms this means you will have to put extra emphasis on the third lap. The "next-to-last" part of any race (or rep in any workout) is generally the hardest--because the last part you'll do fast, just to get it over with--so get in the *mental* habit, in every race and every interval/repetition workout, of pushing the next-to-last.

3. What helps with this in a 1600m is to "check out"--run 10-15 quick steps--at the start of the third lap, and on the backstraight of that lap. Checking out is *not* a 50-100m dash, but just those few seconds of quick stepping. (Some runners think "quick hands" or "quick elbows.") Doing this will help keep you from "bogging down" on the third lap. If you can combine this with passing somebody, so much the better!

4. On the last lap, develop another mental habit: starting your final kick before you "think" you can. For instance, many people can't seem to summon up a final sprint until they can see the finish line straight ahead; try starting yours before you come out of that last curve, instead. Once again, if you can pass someone while doing this, great! Then when you both *do* hit the final straight and are both sprinting, you have a shorter distance to the finish than he does.

5. And one last mental habit: Always, always run *through* and not *to* the finish. Picture "your" finish line being ten meters past the official line. I have beaten multiple runners, literally in the last two steps, because they let up as they neared the finish. Never let anyone do that to you!

3 years ago 03/28/2021 8:39pm EDT

re: Tenshi_Euro

8/16/32 plus a relay leg in one meet?

Cut back.

3 years ago 03/28/2021 8:46pm EDT

re: Beeer Man 2021

I think he was saying that he runs those events, not that he races them all

3 years ago 03/28/2021 8:47pm EDT

re: lease

And hell, I'm taking some of lease's advice for myself, it's pretty damn good

3 years ago 03/28/2021 8:51pm EDT

re: Tenshi_Euro

Lap 1: Relax

Lap 2: Maintain the same speed from lap 1.

Lap 3: KICK IT UP A GEAR! This is the lap that everybody SLACKS OFF ON! Push it HARD! I want you to BLEED!

Lap 4: This lap is basically FREE! Get all of the energy out of your system in this lap and DIVE at the line!

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